Name: Playbook - Eliza Katoa - Lower Body Pull
Uploaded: 2024-04-14T21:04:54.024Z
Duration: 30 min
Description: Lower Body Pull

3 mile walk, 30 min option but had to stop due to time, left two sets off. So good though.

Tiffany

Perform the movements consecutively. Then move on to your lift.

Hold a deep squat position and from here bring your elbows to your knees and gently press out and let them fall back in. Repeat this motion for time. relax your pelvic floor and core muscles here. 

*if this is too much you can sit on a low chair and do the same thing.

Deep squat hold hip openers

Alternating leg swing toe touch

Hip openers

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

Superman reaches

Alternate pulling your knee to your chest.

High knee pulls

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Lay on the floor with your legs bent
- Elevate your feet onto a bench or box
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Elevated Glute bridge marches

Leg Day Warm-Up

Keep a slight bend in your knee, good posture, and engaged core and step laterally. Do 2-4 steps to the left and then 2-4 steps to the right for the amount of reps written. You should feel your Booty wake right up!

Banded lateral steps

Lie down on your side with legs extended and hips stacked one on top of the other. Bend your bottom elbow and place your lower arm underneath your head, allowing the full weight of your head to rest on your forearm so it’s in line with your vertebrae. 

Keep your feet in a neutral position, perpendicular to your legs. The top arm rests on the outside of the thigh that is extended upright. This is your starting position.

Raising your upper leg to just above your hip joint, exhaling as you go. Keep toe pointed downward. Once you feel your hips and back start to tense, stop and hold the position for one to two seconds. 

Slowly lower your leg to its starting position on an inhale. Keep the upper leg straight and stacked directly above the lower leg. 

Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

Side lying hip abductions (20 sec each side)

Glute Activation

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- At the top pull those dumbbell up to your chest

OPTION 1: Barbell Romanian Deadlift

- Begin with dumbbells in each hand and feet hip width
- Elevate your toes on a small plate 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

OPTION 2: Toes Elevated Dumbbell Romanian Deadlift

PICK ONE: Strength Work: RDLs

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top
- perform 10 reps on each leg

Weighted single leg hip thrusts (5 each)

Step up onto a box, bench or sturdy chair. Lower down SLOWLY.

Step-up with slow lower (5 each leg)

Strength Superset 1

Toes should be posited outward. Feet should be in a wide stance. Squat down and pulse 3 times. Stand up and exhale, squeezing your glutes and engaging your core.

3-pulse sumo squat

Perform a glute bridge and keep your hips up as you walk your heels all the way out so your body is in reverse plank hold for one second and then walk your heels back up to a glute bridge position. That’s one rep.

To modify this move just hold instead of walking your feet outward

Hamstring walkouts

Strength Superset 2

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Then lift that back leg straight up and engage your glute 
- Lower back to the initial position 
- complete all reps on one leg 
- switch legs and repeat

Dumbbell reverse lunge w/ kickback (6 each)

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells (10 per side)

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge (5 each)

Glute Circuit (1-2 rounds)

Lower Body Pull

Estefi

30 MIN OPTION: Upper Body Push

Lower Body Push

Upper Body Push

Wasn’t feeling well but still got it done today since i missed yesterday 🥵🔥

Kristen

Upper Body Pull

Dead! Oh man that was hard but so good! Killer workout 🔥

Makayla Bateman

Tonya

Couldn’t do run for burnout, my hips are super tight.

30 MIN OPTION: Full Body

Lower body is shaking 🫨🥵🥵🥵🔥 lol! Great way to start my day  💪🏽

Christine

Suva

So good, .87 mile and three rounds of AMRAP. Had to go just to 30 min.

Full Body Killer

🥵🥵🥵🔥🔥🔥 great way to end the week!

Saane

Took a few days off! Great getting back into it

Marybeth

Brigetta Utai

30 min option, still great!!! 2 mile walk with pups beforehand.

Full Body

Suzanne

Sheila Aguilar

Elaine

This workout made me feel 100% much better!

Claudia

I did Friday and Saturday 30 min options today because I’m starting my long runs on saturdays😬💪🏾🏃🏾‍♀️

Kamry

Grateful for a 30 minute version on weeks I’m struggling to workout. Loved it and I feel so much better than I did 30 minutes ago ❤️

Loved having a 30 min option today! The Bulgarian split squats about did me in 😅

Chelsea

Lower body push

Love the 30 min. when short on time! I still get a good workout🙏🏽

Vika

Loww Uluave

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

Love these short options on the days i hit the snooze button

Took a week off for vacation and it was hard to get back into it but loved this work out and I feel so much better now that I got it done!

Stacey Vance

Angie

Got it in before midnight🙌🏾💪🏾✅

2nd work out of the day. I’m done. Thanks Eliza!

Love the 30-min option. Still very diverse and burns like crazy

Hana

💪 40 min total for the rounds (including 15 min warm up) 

👟 8:50 mile time (at the end of the workout)

7:15 3/4 mile with jogger and son riding his bike up hill for a bit. Great workout coming back after a week off from illness

Voni

Did this Friday because I’m doing my long run tomorrow💪🏾✅

Chrissy

Great arm workout! Running 3/4 mile afterwards

Lauren

First workout since I tore my MCL and this was exactly what I needed!

Dharma Va’ai

Julia

This felt good this morning after mobility day yesterday! Almost caught up for the week. 😁

Did 2 miles before my workout and I’m pooooped 😵🥵🔥 All caught up now 😁💪🏽 letssss gooo!!

Lower Body Pull

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